The Best Food To Eat Before And After Exercising
Regardless of whether you are a passionate bodybuilder or do sports from time to time, you probably know that exercise should be accompanied in proper nutrition. But have you ever wondered what are the best types of food to eat before you go running or what to eat after th hard yoga session? You will find the answers to these questions below:
What is appropriate to eat before exercise to achieve the best effect?
Before exercise, it is recommended to intake some carbohydrates, so you do not feel hungry during the exercise and to maintain the level of sugar in the blood, which is very important for achieving a superb effect.
If your workout should last longer than one hour, select a source of carbohydrates with a low glycemic effect. This includes foods like – apples, bananas, beans and yogurt.
If you exercise less than an hour, choose carbohydrates with a high glycemic effect, such as bread or pasta, but avoid food that contains sugar, because it can reduce blood sugar levels, which will make you become exhausted during the exercise and could lead to losing the sugar in your blood.
Which food should be avoided before exercise?
Avoid large amounts of protein and high fat foods. Do not eat products such as – eggs and bacon, cheeseburgers and fries before a workout because they can cause problems with the blood sugar, and this will affect the quality and the effect of your exercise.
How to plan your meals before exercising?
The intensity of the exercise is that of which depends on how your body will submit energy materials you have chosen. For example, swimming requires intensive three-hour digestion in the stomach before swimming, but if you eat crackers, which contain a large percentage of sugar before running a longer path with low intensity may be important for achieving the best effect.
Which food is the best for consuming after exercise?
Reimbursement of fluids is the most important thing after exercising. Achieving balance and equalizing the level of water, which is lost after exercising can be achieved by drinking water throughout the workout by drinking 300ml around every 15-20 minutes. Hydration after exercise is equally important, and the addition of liquids with nutrients, which would be the best choice. This can be achieved by drinking fruit juices (high in carbohydrates, vitamins, minerals / electrolytes). Sports drinks can also serve as fruits – grapes and apples.
It is best to feed your muscles with some carbohydrate fuels mixed with a little protein, 15 min after exercising. This lupine is usually recommended to its recreation seekers, to eat breakfast with approximately 300 calories. It can be: almond butter or jelly sandwich, a cup of yogurt with half a cup of dry cereal mixed with fruit or cereal with banana and milk.
What if you exercise later in the night, should you abstain from eating or does the body need food?
Let’s say that you are not in a convenient time for dinner before the hour for exercise, or you know that you can not get home until late in the hour. However, calories are calories, no matter what time of day they are consumed, so if you exercised later at night and want to properly recover or you’re simply hungry – just eat.
But if you are trying to lose weight, calories should not overcome the burned, so enter as many calories before or after exercise as you burned during exercise.